Healthy Meal Planning

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Our guidance to healthy meal planning can be summed up in the "B" in our BVM approach to healthy eating - Balance.
Meaning balance your meals with the macronutrients carbohydrates,
protein and fats. But not just any of these...like with anything, there
are good and bad varieties.

Every meal should
absolutely include healthy fat. Healthy fats are MUFAs or PUFAs (mono
unsaturated and poly unsaturated) that give your body the kinds of
essential fatty acids you need to thrive. Healthy fats can also help you
feel satiated between meals, which is what helps you to stay on the
straight and narrow with your healthy planning, resisting the urge to
binge eat. Healthy fats include olive oil, grapeseed oil, organic
butter, coconut oil (extra virgin only), raw nuts, nut butters, and
avocadoes.

The power of protein. Every meal needs to have this...it's the essential building block of healthy meal planning.

Protein
provides your body with essential amino acids you need for neural and
cognitive processes. In addition, it has a stabilizing effect on your
blood sugar, evening out those highs and lows that can cause you to eat
everything in sight.

Here is the good and bad...not all proteins
are created equal. We are fans of whole organic, cage free eggs,
all-natural cuts of meat, raw nuts, and nut butters.

Stay away
from fatty sources of protein, meats that contain nitrites or nitrates.
Those types of proteins can be detrimental to healthy meal planning.
There is a debate whether soy products are bad but that is a topic of
another page or our blog.

Water

Water should be your go-to beverage
of choice while making the healthy eating switch. In fact, you should be
drinking water not just with every meal, but between meals as well. The
old adage about drinking 8 glasses of water per day is outdated.
Instead, you should be aiming for half your body weight in ounces of
water per day—more than that if you work out.

Why so much water?
Studies show that most Americans are slightly dehydrated. Dehydration
can actually register in the brain as hunger rather than thirst. So by
drinking enough water, you are keeping your body from feeling hungry,
and that keeps you from eating more food than you should.
Use these four components in your healthy meal planning and you will be
on the road to better health and aging.

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